Befriend Your Body: A Compassionate Body Scan
4Digest
This guided meditation practice begins with a compassionate body scan, inviting listeners to slow down and become aware of their surroundings. The practice encourages a shift in attention from the external world to the internal, focusing on sensations in the body. The guide emphasizes the importance of safety and comfort in the external environment before embarking on the internal journey. The practice involves a systematic scan of the body, starting with the feet and moving upwards, encouraging listeners to acknowledge any discomfort or tension with compassion and gratitude for the body's functions. The practice concludes with a focus on finding a place of refuge within the body, a source of strength and resilience, and a reminder of the body's inherent peace. The guide encourages listeners to wiggle their fingers and toes, move their bodies, and open their eyes to return to the present moment.
Outlines
Introduction and Preparation
This Chapter introduces the practice of a compassionate body scan, emphasizing the importance of safety and comfort in the external environment before embarking on the internal journey. The guide provides disclaimers and encourages listeners to adjust the practice to their needs and preferences.
Compassionate Body Scan: Lower Body
This Chapter guides listeners through a compassionate body scan of the lower body, starting with the soles of the feet and moving up to the hips. The guide encourages listeners to acknowledge any sensations, including discomfort or tension, with compassion and gratitude for the body's functions.
Compassionate Body Scan: Torso
This Chapter continues the compassionate body scan, focusing on the torso, from the pelvis to the upper chest. The guide encourages listeners to sense into the body, acknowledging any discomfort with compassion and appreciating the vital functions of the organs.
Compassionate Body Scan: Upper Body and Head
This Chapter guides listeners through the upper body and head, from the shoulders to the face. The guide encourages listeners to sense into the body, acknowledging any discomfort with compassion and appreciating the capabilities of the hands, voice, and brain.
Keywords
Compassionate Body Scan
A guided meditation practice that involves systematically focusing attention on different parts of the body, acknowledging sensations with compassion and gratitude for the body's functions. It encourages a shift in attention from the external world to the internal, fostering a sense of connection and acceptance of the body.
Mindfulness
A mental state of awareness and acceptance of the present moment, without judgment. It involves paying attention to thoughts, feelings, and sensations without getting carried away by them. Mindfulness practices, such as meditation, can help reduce stress, improve focus, and enhance emotional well-being.
Body Awareness
The ability to sense and perceive the physical sensations in one's body, including feelings of tension, relaxation, pain, and pleasure. It involves paying attention to the body's posture, movement, and internal states. Increased body awareness can improve physical health, reduce stress, and enhance overall well-being.
Compassion
A feeling of deep empathy and concern for others, characterized by a desire to alleviate suffering and promote well-being. Compassion can be extended to oneself, fostering self-acceptance and kindness.
Gratitude
A feeling of thankfulness and appreciation for the good things in one's life. It involves recognizing and valuing the positive aspects of experiences, relationships, and possessions. Gratitude can enhance happiness, improve relationships, and promote resilience.
Refuge
A place or state of safety, security, and comfort. In the context of this meditation practice, the refuge is a place within the body where one can find peace and strength, even in challenging times.
Q&A
What is a compassionate body scan and how does it work?
A compassionate body scan is a guided meditation practice that involves systematically focusing attention on different parts of the body, acknowledging sensations with compassion and gratitude for the body's functions. It encourages a shift in attention from the external world to the internal, fostering a sense of connection and acceptance of the body.
What are some benefits of practicing a compassionate body scan?
Practicing a compassionate body scan can help reduce stress, improve body awareness, cultivate self-compassion, and foster a deeper appreciation for the body's capabilities. It can also promote a sense of peace and well-being.
How can I incorporate compassion into my body scan practice?
When you encounter discomfort or tension in your body during the scan, try to approach it with kindness and understanding. Imagine wrapping that area in a blanket of compassion, acknowledging its presence without judgment. You can also express gratitude for the body's resilience and ability to function despite any challenges.
What is the significance of finding a place of refuge within the body?
Finding a place of refuge within the body is about identifying a source of strength and resilience that you can return to whenever you need a sense of peace and grounding. It's a reminder that even in challenging times, there is a place within you where you can find comfort and stability.
Show Notes
In a time of stress, uncertainty, and isolation, Christine Runyan turns our attention to what often evades our awareness — the response of our nervous systems. As part of On Being’s 2021 Midwinter Gathering, she offered this brief, practical, gently guided practice as an invitation to befriend your beleaguered body, to “blanket it with a little bit of tenderness, a little bit of kindness.”
Delve more deeply into Runyan’s wisdom in her On Being conversation with Krista, “On Healing Our Distressed Nervous Systems.”
Christine Runyan is a clinical psychologist and professor in the Department of Family Medicine and Community Health at UMass Chan Medical School. She is also a certified mindfulness teacher, and she co-founded and co-leads Tend Health, a clinical consulting practice focused on the mental well-being of medical and health care workers.
Find the transcript for this practice at onbeing.org.
Watch an animated version of this practice on our YouTube page.
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